For time 50 DB suitcase deadlifts (L) 40 single-arm front rack lunges (L) 200m single-arm farmers carry (L) 1k run 200m single-arm farmers carry (R) 40 single-arm front rack lunges (R) 50 DB suitcase deadlifts (R) Dumbbell Load: 22.5/15kg
In partners: 4 Rounds each P1) 1 min air bike P2) 1 min SDHP (40/25kg) -Switch- 4 Rounds each P1) 1 min row P2) 1 min push press -Switch- 4 Rounds each P1) 1 min shuttle runs P2) 1 min KB swings (24/16kg) -Switch-
5 Rounds 100m DB overhead carry (2×17.5/10) 12 back squats 50/35 kg 5 Rounds 200m back rack DB carry 9 overhead squats
4 rounds 60 double-unders 7 ring muscle-ups 10 power cleans (60/40kg) Rest 90 seconds
For time: 21-15-9 400m run Front squats (80/55kg) Pre WOD Find a heavy one rep zercher squat
AMRAP in 15 min 10 Handstand Push-ups 10 DB walking lunges (22.5/15kg) 15 DB burpees 10 DB walking lunges 20 push-ups 10 DB walking lunges
